Healthy Recipes

All of the following recipes are high in good quality fats and very low in carbohydrates. They are all appropriate for those on the PK Protocol™ and those on a very low-carbohydrate diet. 

Breakfast Ideas

The Power Shake

 

  • 1/2 cup yogurt, kefir, coconut or hemp milk
  • 1/4 cup freshly ground flaxseed, sunflower seed, or hemp seed (flax seed seems to taste the best)
  • 1 tsp. BodyBio Balance Oil
  • 2 raw egg yolks and 1 whole raw egg (optional)
  • 1 tsp. phosphatidylcholine (optional)
  • 5 drops stevia
  • 3 large strawberries or 1/4-1/2 cup berries (fresh is best but frozen will do)
Mix all ingredients together with hand-held blender or nutribullet. The phosphatidylcholine (PC) comes off the spoon easily if you dip the spoon in egg yolk first and then pour in the PC.

Cheese and Bacon Omelet

  • 1 tsp. coconut oil
  • 2 whole eggs
  • 1 tsp. heavy cream (optional)
  • 1-2 slices bacon (diced and precooked)
  • 1-2 oz. grated cheese
  • dash of sea salt OR 1 tsp. E-Lyte Concentrate for those on Patricia Kane Protocol and black pepper (to taste)
Add coconut oil to small frying pan and begin to heat on medium flame. Beat eggs with heavy cream and sea salt (or E-lyte) until fluffy. Be sure pan is hot and then add egg mixture. The mixture should sizzle slightly and begin to cook rapidly. Add bacon and grated cheese and let the bottom thicken for a minute. Roll pan around to get excess mixture to bottom of pan. Fold omelet in half and let cook for another 30 seconds or so. Flip the omelet and repeat on the other side.

Homemade Sausage

  • 2 lb. ground pork or dark meat chicken or turkey
  • 2 tsp. sea salt
  • 5-6 drops liquid stevia
  • black pepper to taste
Mix together all ingredients. Shape into small patties. Divide up patties so that you can store some in a covered glass container in the fridge to last a few days and store the rest in the freezer. Divide into amounts that you can defrost and use within 2-3 days.

Quick Veggie Soup

  • 1 cup bone broth
  • 1 cup diced leafy greens (kale, collard greens, watercress, chard, seaweed, etc)
  • salt and pepper to taste

Simmer greens in stock until they are tender (do not overcook). Add salt and pepper to taste.

*If you have more time saute scallions in butter until soft and then add stock and greens.

Modified Power Waffles

Adapted from BodyBio Wellness

  • 1/8 cup freshly ground chia seeds
  • 1/8 cup freshly ground flax seeds
  • 1/4 cup freshly ground sunflower seeds
  • 1/4 cup freshly ground hemp seeds
  • 1/8 cup coconut flour
  • 1 cup unsweetened coconut, almond, or hemp milk (or water)
  • 1/2 tsp. vanilla extract
  • 1/2 tsp. liquid stevia
  • 1.5 tsp. E-Lyte Electrolyte 
  • 3/4 tsp. aluminum-free baking soda
  • 1/2 tsp. cinnamon
  • 3 large eggs

Mix ground seeds with coconut flour, baking soda, and cinnamon. Separately mix coconut milk, vanilla, stevia, E-Lyte, and eggs. Blend wet and dry ingredients until smooth. Pour batter into and cook in nonstick waffle maker on medium-high. They should be done in about 6 minutes.  Top with Nature’s Hollow Sugar-Free Maple Syrup or sunflower seed butter. Use what is needed and refrigerate or freeze for later use.

Yogurt Parfait

  • 1/2-3/4 cup plain, whole-fat yogurt
  • 1 tsp. BodyBio Balance Oil
  • 1/2 cup fresh berries of choice
  • 1/3 cup slivered almonds
  • 1 tbsp. dried goji berries
Mix Balance Oil in yogurt. Stir in fresh berries, almonds, and goji berries.

 Lunch/Dinner Ideas

Click here for Bone Broth Recipes

 

Jill’s Favorite Healthy Salad Dressing

  • 5 tbsp olive oil
  • 4 tbsp sunflower oil
  • 1 tbsp walnut oil
  • 2 tbsp flax seed oil
  • 2 tbsp raw apple cider vinegar
  • 1 tsp sea salt (to taste)
  • Freshly ground black pepper to taste
  • 2 tsp stone ground mustard
  • squeeze of fresh lemon juice
  • 2-4 small bulbs minced fresh garlic
  • Fresh herbs of choice, minced (basil, dill, cilantro, thyme, etc)
  • 2 tsp liquid electrolytes (optional)
  • 2 tsp liquid minerals

Combine ingredients in small jar and shake well. Only dress salad just before serving.

This dressing can be made once every few days and should be stored in the fridge in a sealed glass container (Mason jars work great for this). You can alternate the walnut oil with other healthy oils such as almond, sesame, and avocado.

Make a different type of dressing by adding cultured buttermilk (1/2 cup) and homemade mayonnaise (1/2 cup). It comes out like a Ranch dressing. My girls love it!

Grand Goddess Salad Dressing

  • 1/2 cup Jill’s Homemade Mayonnaise (see below)
  • 1 cup sour cream or creme fraiche (preferably from raw dairy)
  • 1 tbsp. fresh lemon juice
  • 1 tbsp. raw apple cider vinegar
  • 1 tsp. sea salt
  • 1 large clove of garlic
  • 1/4 cup diced cilantro
  • 1/4 cup diced chives or scallions (sorrel is also a fantastic addition to this recipe)
  • 4 tbsp. sunflower oil (Flora Brand)
  • 1 tbsp. flax seed oil (Flora Brand)
  • 2 tbsp. olive oil

Mix together mayonnaise, sour cream, lemon juice, and vinegar. Crush garlic and salt together in mortar and pestle. If you don’t have one, then finely dice the garlic and add to mixture with salt. Add cilantro, chives, and olive oil and voila! Super fabulous dressing is yours! Keep in the fridge to use for 3-4 days.

Jill’s Homemade Mayonnaise

Jill’s Homemade Mayo

So healthy! So delicious!

  • 2 tbsp. of whole, beaten egg
  • 1 egg yolk
  • 1/4 tsp. mustard powder
  • 1 tsp. raw apple cider vinegar or fresh lemon juice
  • 1/4 tsp. sea salt
  • 1/2 cup sunflower oil
  • 1/4 cup flaxseed oil

Add all ingredients except oils to food processor (use the “chopping blade”) and process. While processing add oil in a slow steady stream through the feeder until the mixture becomes emulsified. You will know it’s ready because it will thicken up considerably. Store covered in the fridge.

Basic Salad

IMG_3002

There are really endless possibilities with this salad! Play around with multiple types of greens, fermented veggies, fresh herbs, hearts of palm, olives, meats, various cheeses, nuts, seeds, different types of oils, adding homemade mayo and sour cream, boiled eggs…..you see, salads can be anything you want them to be!

  • 1/2 cup arugula
  • 1/2 cup romaine lettuce
  • 1/2 cup watercress
  • 1/4 cup cherry tomatoes
  • 1 naturally fermented pickle, sliced
  • 1/2 avocado
  • 1/2 can sardines
  • 2 tbsp. olive oil
  • 1 tbsp. sunflower oil (Flora brand)
  • 1 tsp. flax seed oil (Flora brand)
  • 1 tsp. apple cider vinegar (Eden brand)
  • 1/2 tsp. sea salt

Mix together all ingredients, toss salad and enjoy!

Ramps and Pork Chops

 

Pork Chops with Ramps, Grand Goddess Salad, and Roasted Red Peppers.


  • 6-7 ramps
  • 2 medium-sized, bone-in pork chop steaks
  • 2 tbsp. tamari (wheat-free soy sauce)
  • 1 tbsp. bacon fat

Dice bulbs, stems, and leaves of ramps. Massage soy sauce and ramp bulbs and stems into pork chops and then marinate for 1-12 hours*. Add bacon fat to frying pan and set to high heat. When the pan is very hot add the pork chops and ramps and sear for 1-2 minutes on each side (depending on thickness of pork chops). Turn heat down to medium-low and add leaves of ramps. Cook until the pork chops are just slightly pink on the inside and the ramps are wilted. Do Not Overcook**!

*Be sure to marinate the pork chops in the fridge

**Be sure to use only pasture-raised pork from a trusted source (otherwise cook well, but then where’s the fun in that?)

Add eggs and mustard powder to food processor and process for about 30 seconds. Then add vinegar and salt and process for about 10 seconds more. Finally slowly add oil in a thin stream while processing. This yields a creamy mayonnaise that will last for several days in the fridge. Add to salad dressings, chicken, sardine, salmon, or egg salad, or make into pesto mayonnaise.  This recipe is adapted from The Joy of Cooking (an old favorite).

Quick Lunch Idea

Arugula, sliced bell peppers, and steamed asparagus with Grand Goddess Salad Dressing, 2-3 slices of prosciutto, raw swiss cheese with Bread 2.0 from Elana’s Pantry 

Cauliflower Fried “Rice”

Cauliflower Fried Rice

  • 1 head cauliflower chopped
  • 6-8 eggs
  • 1 tsp. sea salt
  • 1 tbsp. coconut oil
  • 2 tbsp. olive oil or butter
  • 1 onion finely diced
  • 6-7 cloves fresh garlic finely diced
  • 1-2 cups diced veggies of choice such as broccoli, kale, collard greens, green beans, zucchini, bell peppers
  • 1 cup frozen or fresh sweet peas
  • 2 tbsp. naturally fermented soy sauce (wheat-free)
  • 2-3 drops liquid stevia
Steam cauliflower for 3 minutes. Let cool and then put in food processor with blade. Do not puree but break down into tiny pieces like the size of rice. Lightly scramble salted eggs in coconut oil and set aside. Melt butter or olive oil and cook onions until translucent. Add garlic and cook until soft. Add veggies and 1 tbsp. soy sauce and cook until tender (do not overcook so nutrients are not completely destroyed). Add cauliflower, eggs, and peas and further season with soy sauce and stevia while mixing and heating up. Once everything is well-blended it is ready…do not overcook. This dish is very good and tastes close pretty similar to fried rice!

Carob Treats

  • 3 cups dried (raw) organic unsweetened coconut flakes
  • 1 1/4 cups carob or raw mesquite powder
  • 1/2 Nature’s Hollow Maple Flavored Syrup
  • 15 drops liquid stevia
  • 1/2 cup melted virgin unrefined coconut oil
  • 1 teaspoon pure vanilla extract
  • 1 teaspoon pure almond or hazelnut extract
  • 1/2 teaspoon E-Lyte

Directions:

Put all ingredients in the food processor and whiz away until you have a ‘dough’.  Spread out on wax paper on a cookie sheet. Flatten by covering with wax paper and pressing down with hands. Even out with a rolling pin to about .5” thickness. Put in the fridge to set for about an hour. Remove from fridge and cut into desired size (about 1.5”x1.5”)  Store in the fridge.

About Carob and Mesquite:

Roasted carob has a strong flavor and is closer to chocolate in color, consistency, and “mixability”. It lacks the bitterness of cacao and the caffeine. When using low-glycemic sweeteners such as stevia carob is nice because you don’t have to use as much sweetener to overcome the bitterness of cacao. Roasted carob is lower in carbs and sugar than raw carob but also lower in fiber. Roasted carob is easily found in health food stores.

Raw carob is sweeter, much more mild in flavor, and lighter in color than roasted carob. The consistency is more fibrous than roasted carob. Raw carob can be found online and some health food stores (but mostly hard to find in stores).

Raw mesquite is very mild and is a good source of fiber and minerals. It is much more mild than roasted carob but is still low carbs and sugar.

Other Recipes

The following list of links to recipes are mostly appropriate for those on the PK™ Protocol diet and a ketogenic-type, low-carbohydrate diet. **However, some recipes may contain some ingredients such as honey or dried fruit that are not appropriate. In these cases, if you are doing the PK Protocol™ or low-carbohydrate diet please remember to substitute!

Honey or maple syrup can be replaced with an equal amount of Nature’s Hollow Maple-Flavored Syrup (much less sweet than honey or maple syrup), sugar can be substituted with granulated xylitol, and Sweet Leaf flavored stevias can also be used as substitutes. Avoid dried fruit altogether, except for occasional dried cranberries.

Breakfast Ideas

Cinnamon Crumble Coconut Flour Donuts by Slim Palate 

Zucchini Fritters by Slim Palate

Paleo Blueberry Muffins by Health Extremist (be sure to use stevia option for this recipe, not honey!)

Paleo Cinnamon French Toast Flat Bread by The Paleo Mom **this recipe calls for maple syrup, which is a no-no on low-carb diets, replace with Nature’s Hollow Maple-Flavored Syrup 

Chia Fauxtmeal by djfoodie (Faux Oatmeal!!)

Creamy Swiss Chard and Eggs by Live Simply

Lunch/Dinner Ideas

Bread 2.0 by Elana’s Pantry

Babaganoush by Homemade Mommy

15 No-Bread Sandwich Solutions by Empowered Sustenance (be careful, some of these include high-carb options such as plantains and sweet potatoes, but otherwise lots of great ideas)

Sardine Selenium Snack by Homemade Mommy

Tarragon Turkey Salad by The Clothes Make The Girl  (this recipe calls for apples, either leave out the apple or only use 1/2 of a Granny Smith)

Summer Veggie Bundles with Scallion Mayonnaise (this recipe contains carrots, replace with another veggie or more of the others in the recipe)

Chicken Meatballs from Spunky Coconut 

Bacon Herb Cream Cheese Dip by DJ Foodie

Ricotta Gnocchi! by DJ Foodie  (this recipe features low-carb mashed potato flakes, which are low in net carbs and high in fiber so are ok to add to this recipe)

Salmon with Anchovy Olive Tapenade by Elana’s Pantry

Prosciutto-Crusted Pork Tenderloin by Food 52 (substitute “vegetable oil” with ghee, butter, or coconut oil and substitute flour with arrowroot powder) This recipe is amazing!

Chicken Zoodle Soup by The Tasty Alternative (this recipe calls for carrots, do not add and replace with fennel, celery, or bell peppers

Vietnamese Stir Fry by The Simple Palate (this recipe calls for walnut or avocado oil for cooking, I would rather see coconut oil, butter, ghee, or if lower-temp, then olive or macadamia nut oil)

Prosciutto Wrapped Loin Tip Roast by The Simple Palate

Health Risotto Recipe VIDEO by Maria Emmerich (made with cauliflower)

Asparagus and Caramelized Spring Onion Saute by The Simple Palate

Chipotle Turkey Meatballs by The Simple Palate (for those on the PK Protocol™ do not include mustard)

Hazelnut, Feta, and Rosemary Frittata by The Simple Palate

Kicked Up Cole Slaw by Emeril (minus the sugar)

Chilled Mint Avocado Soup by The Tasty Alternative (only add a splash of lime)

Yogurt Marinated Chicken Masala Skewers by The Simple Palate (for those on the PK Protocol™ do not include mustard powder)

Golden Cauliflower Soup by The Clothes Make The Girl (do not use carrots, replace with peppers or fennel)

Zucchini “Pasta” with Sausage and Roasted Garlic Sauce by The Tasty Alternative

Sun Dried Tomato and Artichoke Heart “Pasta” by The Tasty Alternative  (for those on the PK Protocol™ do not use spinach, replace with arugula, mushrooms, or swiss chard)

Red Wine Braised Short Ribs by Slim Palate (do not use carrot, replace with another veggie such as green pepper, green beans, fennel, etc)

Santa Maria Tri-Tip Roast by Against All Grain

Paleo Tikka Masala by Against All Grain (if you are not eating Dairy Free then the Cashew Cream can be replaced with Sour Cream or Creme Fraiche) with Cauliflower Saffron Rice by Against All Grain

Paleo Meatloaf by Rubies and Radishes

Cauliflower Wraps by Empowered Sustenance  (dairy-free)

Zucchini Pasta 

How to Make “Zoodles” (zucchini noodles) by Holistic Squid

Indian Spiced Cauliflower Rice by Homemade Mommy

Chopped Liver by Homemade Mommy

Paleo Caesar Salad by The Paleo Mom

Grain-Free Wraps for Everything by Life, Liberty, and the Pursuit of Healthiness

Simple Paleo Tortillas by Stupid Easy Paleo

Sour Cream Enchiladas (with above Grain-Free Wraps) by Life, Liberty, and the Pursuit of Healthiness

Grain-Free Sushi by Health, Home, and Happiness

Thai Coconut Lyme Shrimp by Paleomg

Raw Jicama Avocado Salad by Simply Recipes

Dressings/Condiments

Moroccan Vinaigrette by Whole New Mom (do not add lemon, instead a dash more vinegar, reduce portion of olive oil and replace with BodyBio Balance Oil or Flora Sunflower and Flax oil, also consider adding other oils by Flora such as walnut, sesame, pumpkin seed)

Best Salad Dressing by Whole New Mom (do not use balsamic vinegar, replace with apple cider vinegar, replace oils as written above, for those on the PK Protocol™ do not use mustard)

Desserts

Chocolate Ganache Stuffed Coconut Lime Macaroons by Slim Palate

Vegan Carob Chocolates by The Tasty Alternative

Apple Cinnamon Paleo Bread by Amazing Paleo (use only green apple and replace honey with Nature’s Hollow Maple Sugar-Free Syrup)

Paleo Granola Bars by Amazing Paleo (replace honey with Nature’s Hollow Maple Sugar-Free Syrup and use dried cranberries instead of raisins)

Cheesecake by Your Lighter Side (this website has questionable recommendations for sweetener but until I find a great low-glycemic cheesecake recipe, this will have to do: where it says “sugar equivalent substitute” replace with granulated xylitol or stevia)

Paleo Nutella

Fudgey, Flourless Chocolate Brownies by Sugar-Free Mom (recipe calls for sweetened carob chips **replace with UNsweetened carob chips {Sunspire brand is the only one I’ve found that doesn’t have hydrogenated oils but it does contain soy} and also calls for canola or coconut oil **be sure to use coconut oil, NEVER use canola oil)

**Here is a recipe for unsweetened homemade carob chips that looks good, quick, and easy.

Flourless Zucchini Brownies by Delighted Momma (replace honey with Nature’s Hollow Maple Sugar-Free Syrup and replace dark chocolate chips with UNsweetened carob chips)

Stevia-Sweetened Chocolate Bars!! by The Stevia Chocolate Company (this is not a recipe, but a link to a source of pre-made chocolate bars and they taste GREAT!)

Almond Joy Bars by Whole New Mom

Julian’s Bakery is a great source for erythritol-sweetened chocolate and cookies, as well as Paleo Bread (very low-carb)

Vanilla Birthday Cake by Cheeseslave (replace honey with Nature’s Hollow Maple Sugar-Free Syrup)

Chocolate Zucchini Bundt Cake by All Day I Dream About Food

Raw Cacao Whipped Cream by Health Starts In The Kitchen

Drinks:

Virgil’s Zero Sodas “Hand-crafted”, all-natural, stevia-sweetened, zero calories and taste good too!

Homemade Sugar-Free Lemonade by Whole New Mom

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